Mussels vs shrimp
Side-by-side nutrition comparison per serving. See which fits your goals better.
Mussels and shrimp are both affordable shellfish options, but mussels are dramatically underappreciated in Western diets. Mussels deliver 23.8g protein at 172 calories per 100g with 4.48g fat. Shrimp provides 24g protein at 99 calories with 0.28g fat. Shrimp is leaner, but mussels bring nutritional depth that few foods can match.
Mussels are one of the richest food sources of vitamin B12 — a single serving provides over 300 percent of daily needs. They also deliver exceptional iron (heme iron, which is highly absorbable), manganese, selenium, and omega-3 fatty acids. Calorie for calorie, mussels may be the most micronutrient-dense animal protein available.
Sustainability is another mussel advantage. Farmed mussels are among the most environmentally friendly animal proteins — they filter water as they grow, require no feed, and have minimal environmental impact. Shrimp farming, by contrast, has significant ecological concerns. For environmentally conscious protein seekers, mussels are arguably the most responsible animal protein choice.
Pro tip
Steam mussels in white wine, garlic, and shallots for 5-6 minutes until they open. Discard any that remain closed. Serve with crusty bread to soak up the broth — the liquid contains concentrated nutrients from the mussels and is too delicious and nutritious to waste.
Quick Verdict
Best for weight loss
shrimp
Best for muscle gain
shrimp
Best for low-carb
shrimp
Macro Comparison
Mussels: 100g (100g) | shrimp: 100g (100g)
172
Mussels
99
shrimp
23.8g
Mussels
24g
shrimp
7.39g
Mussels
0.2g
shrimp
4.48g
Mussels
0.28g
shrimp
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Mussels
97%
shrimp
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| Nutrient | Mussels | shrimp |
|---|---|---|
| Calories | 172 | 99 |
| Protein | 23.8g | 24g |
| Carbs | 7.4g | 0.2g |
| Fat | 4.5g | 0.3g |
| Fiber | 0g | — |
| Sugar | — | — |
| Sodium | 369mg | 111mg |
| Cholesterol | 56mg | 189mg |
| Saturated Fat | 0.85g | 0.06g |
| Potassium | 268mg | 259mg |
| Vitamin A | 91mcg | — |
| Vitamin C | 13.6mg | — |
| Calcium | 33mg | 70mg |
| Iron | 6.72mg | 0.51mg |
Which Should You Choose?
For weight loss
Choose shrimp. With 99 calories and 24g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose shrimp. shrimp delivers 24g protein per serving — 0.2g more than Mussels.
For low-carb diets
Choose shrimp with 0.2g carbs per serving.
Expanding your protein sources beyond the usual chicken-and-fish rotation unlocks micronutrient benefits you might be missing. Sunn makes it easy to log shellfish and see how they boost your B12, iron, and omega-3 intake.
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Take the free quizCommon Questions
Is Mussels or shrimp better for weight loss?
For weight loss, shrimp is the better choice. Mussels has 172 calories and 23.8g protein per serving, while shrimp has 99 calories and 24g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Mussels or shrimp?
shrimp has more protein per serving. Mussels provides 23.8g and shrimp provides 24g of protein.
Can I eat both mussels and shrimp together?
Yes! Combining mussels and shrimp gives you 271 calories and 47.8g protein. This combination can work well as part of a balanced meal.